Using a sauna is beneficial in many different ways, including muscle relaxation, exercise recovery, stress relief, and improved blood circulation.
But is that really all they are about?
When people ask, “What is a sauna for?” they’re often referring to benefits like muscle relaxation, but fewer understand what happens during a heat therapy session. In many cultures and for more than a century, saunas and heat therapy have played an important role in preventive health, mental well-being, hygiene, and even social connection.
It’s not just about benefits and advantages; we are going to explore the actual purposes of using a sauna, who it’s suitable for, and how to turn heat therapy into a habit.
What Is a Sauna For?
When using a sauna, you are exposing your body to controlled heat, which results in excessive sweating and enhanced blood circulation. People usually use saunas to unwind, relax, support heart health, and recover more effectively from extreme workouts. Let’s take a deeper look at these benefits of using a sauna:
The heat from a sauna helps your body relax and lowers your stress levels after a long day.
- The most important answer to the question, “What is a sauna for?” is improved blood circulation. With heat, your blood vessels widen and so circulation improves, benefiting all organs with more oxygen supply.
- Another common reason to use a sauna is muscle recovery, which happens when heat penetrates tired muscles and reduces stiffness after working out or other heavy physical activities.
- For many people, a sauna is a part of their wellness routine to promote sweating and remove toxins from the body.
How Long Should You Stay in a Sauna?
When you sit in a sauna, the heat penetrates your body gradually. The longer you stay, the more your body absorbs and responds to the heat. Here is a more detailed explanation of what happens during a session:
What will 10 minutes in the sauna do?
The first 10 minutes you spend in a sauna is the warming-up stage. You’ll feel a slight increase in your heart rate, quite similar to the feeling you get in a light exercise session. At this stage, what matters most is the blood circulation improvement. Your body will start sweating to regulate its temperature.
What will 20 minutes in the sauna do?
When you get close to 20 minutes in the sauna, sweating will increase noticeably and your muscles will start deeper relaxation. At this stage, you’ll feel calmer since the heat is releasing tension in your body.
What do 30 minutes in a sauna do to your body?
After 30 minutes in the sauna, your body temperature has been fully regulated and adjusted to the heat. Sweating is much heavier, your blood circulation is elevated, and you’ll feel a deeper sense of relaxation.
Just note that for first-timers, 30 minutes in the sauna can get intense. That’s why we suggest using sauna for shorter times at first and gradually increase the time until 30 minutes as your body gets more comfortable.
What Happens if I Sauna Everyday?
If you enjoy saunas, you’ll begin to wonder, what happens if I sauna everyday? Is it safe? Is it healthy? The short answer is that regular sauna use can actually contribute to a healthy routine. But there are factors you need to consider.
Regular sauna routines
Many people include regular sauna sessions in their wellness routine. Sessions a few times a week are the most common sauna routine, but if you are an experienced user, you can include sauna time in your daily routine. If you choose to do sauna everyday, opt for shorter sessions for relaxation and recovery.
What research suggests
Research suggests that a regular sauna routine can support the benefits we already know, including circulation, relaxation, and overall wellbeing, but only when practiced safely. A long-term Finnish study found that people who used a sauna frequently actually started showing lower risk of cardiovascular diseases, which is backed by the fact that heat improves circulation and increases your heartbeat. What experts emphasise on is to keep your sessions consistent and short, rather than inconsistent, long stays in the heat.
Listen to your body
At the end of the day, each body is unique, and no amount of advice and research can dictate exactly how long you should stay in a sauna or how frequent you can use it. What matters most is how your body feels. If you start feeling dizzy, dehydrated, or tired to the point of yawning, that’s your sign to shorten your session or take breaks. By practicing the precautions, you can use the sauna daily and enjoy the benefits of it.
Who Should Not Use a Sauna
While we now know what is a sauna for and how long/frequent we should use it, there are some precautions to consider, as the heat exposure might not be suitable for people with certain conditions. In some cases, there’s a risk of dehydration. Dizziness, or strain on the heart. These are the most important conditions to look out for:
- People with certain medical conditions, including high blood pressure, severe respiratory issues, or ciruclation disorders should get medical advice on using a sauna, and how long or frequent their session can be.
- Pregnant people should get their doctor’s approval as long exposure to heat may not be recommended during pregnancy.
- People with heart conditions like irregular heart rhythms or recent cardiac events must consult a doctor before using a sauna.
- Alcohol use before a sauna can increase the risk of dehydration, overheating, and fainting.
If you are too unsure about the affects of prolonged heat exposure on your body, it’s always best to check with a healthcare professional before committing to a regular sauna routine.
Sauna Eitquette: Dos and Don’ts During a Session
If you’re new to saunas, it’s normal for you to not know how to dress or what to bring in a sauna. But don’t worry, it’s actually quite simple. The goal is to be comfortable, respect hygiene, and avoid bringing hazardous items. Here are some common questions about sauna etiquette:
Do you wear anything in a sauna?
Yes, but it should be light and comfortable. Opt for a towel, swimsuit, or loose clothing made from breathable fabric. Towels are the most commonly used clothing options in a sauna as they keep the bench clean and absorbs sweat without overheating your body.
Can I bring my phone is a sauna?
It’s best if you don’t. The heat in a sauna gets very high which can damage phones or other electronic devices like smartwatches. The humidity can also affect their functionality. Also, when you leave your phone out the sauna, you get to enjoy the session and relax without distractions.
What are you supposed to do in a sauna?
Sauna sessions are simple and relaxing. Your body will warm up gradually, so sit or lie down comfortably and breathe normally. You can take short breaks to cool down and drink water to prevent dehydration.
What Is a Sauna for? A Wrap Up
A sauna is a space designed to help us relax, recover, and elevate our daily wellbeing. We use saunas to unwind, warm our bodies deeply, and improve our blood circulation. Whether it’s after working out, at the end of a long and stressful day, or just for some quiet time, regular sauna sessions can become an easy habit that improves your physical and mental wellbeing.
Polar Recovery reimagined regular sauna routines to start right in the comfort of your own home. You can have an indoor sauna or one in your backyard and enjoy deep relaxation and all the other benefits of heat therapy with the infrared technology. Head over to our sauna page and learn all about our home saunas that promise to bring you one step closed to a complete wellness routine!
FAQ
Is a sauna good for losing belly fat?
There are many people suggesting saunas contribute to fat loss. When in a sauna, your heart rate increases and causes temporary water loss through sweating. This contributes to weight loss but does not directly burn belly fat. A blend of consistent exercise, diet, healthy lifestyle, and a regular sauna routine will help you lose belly fat.
What happens to your body when in a sauna?
When you sit in a sauna, your body temperature rises, blood vessels widen, and circulation increases. You begin to sweat, your muscles relax, and your heart rate may increase slightly, similar to light physical activity.
What toxins do saunas remove?
Saunas mainly help the body release sweat, which contains small amounts of substances like salt, trace metals, and waste products. However, most detoxification in the body is handled by the liver and kidneys rather than sweating alone.